Kegel exercises to make pelvic floor muscles stronger are not just for women. Kegel exercises for men, when included as part of daily life, can keep the body healthy in many ways. That is because the pelvic muscles support the bladder and bowel, and influence sexual performance. You can easily learn Kegel exercises for men step by step.
How Do Kegel Exercises Help?
Pelvic floor muscles are a bunch of tissues in the pelvis and work like a sling to support internal organs and intestines. Kegel exercises are seen to benefit most men who underwent removal of the prostate (radical prostatectomy). This, along with conditions like diabetes and an overactive bladder, can make pelvic floor muscles weak.
Other medical problems where performing Kegel exercises for men step by step can help are:
- Urinary or fecal incontinence (depending on the cause)
- Dribble after urinating, often after leaving the toilet.
- Pain and swelling of the prostate due to prostatitis and benign prostatic hyperplasia (enlargement of the prostate gland)
- Erectile dysfunction (ED).
- Premature ejaculation.
- Sexual performance. Dr. Darius A. Paduch, a urologist and male sexual specialist at NewYork-Presbyterian/Weill Cornell Medical Center, says Kegel exercises for men help make erections point further up in males with pointed down penises.
Kegel Exercises for Men Step by Step
Find the correct muscles
To locate your pelvic floor muscles, stop urinating midstream or contract the muscles that prevent you from passing gas. Once you have located your pelvic floor muscles, you can start doing the Kegel exercises for men in any position. First-timers may find it easier to exercise while lying down.
Master the technique
Contract your pelvic floor muscles, hold for three seconds, then let go at the count of three. Do this a few times over. When you feel your muscles getting stronger, try Kegel exercises for men while sitting, standing, and walking.
Keep focused
To get the most out of these exercises, focus on contracting only your pelvic floor muscles. Never contract the muscles in your abdomen, thighs, or buttocks. Do not hold your breath when doing this. Just breathe naturally while doing Kegel exercises for men.
Repeat thrice a day
Target at least three sets with 10 repetitions daily. You can do another set of exercises after urinating to help get rid of the remaining drops of urine.
Other important tips
- Stop if your pelvic floor muscles feel tired. You can always repeat the Kegel exercises at a later time.
- Do not contract your stomach, leg, or buttock muscles.
- Every week, gradually lengthen the time you contract your muscles. Slowly go beyond five seconds and rest for 10 seconds.
These exercises are usually pain-free. But if your back or tummy hurts after doing Kegel exercises, you may be exerting too much. You may be relying on the muscles in your abdomen or back, not on your pelvic floor muscles.
If you experience headaches after doing Kegel exercises, you may be tightening the muscles in your chest and holding your breath.
If you are having problems, ask your doctor or health professional. They can guide you on the proper way to do Kegel exercises. They may recommend biofeedback training, which measures and shows the activity on your pelvic floor as you tighten and relax your muscles.
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